CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
14

6 15 16

You’re More Likely to Exercise if You Have a Sense of Purpose

active recovery, make up a wod/open gym:
2 rounds of:
400 meter jog or row
2:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20160607_064037

Jun
14

6 14 16

4 Reasons People Quit On Fitness Goals (And How To Solve Them)

7 rounds of:
5 power snatches @ 67.5%
*1:45 rest between rounds

2 rounds for time of:
400 meter run
25 ghd sit ups (time)
1 deadlift hold @ 225lbs/155lbs (time of ghd sit ups)

5 rounds of:
20 deficit push ups @ 45lbs/25lbs plates
12 bent over rows @ 30lbs/50lbs

20160607_064238

Jun
13

6 13 16

3 Lifestyle Changes That Can Lower Your Blood Pressure

5 rounds of:
5 bench press @ 75% – 80%
10 bar muscle ups
10 tire flips
*17:00 time cap/12:00 target time

6 rounds of:
1 clean + 5 front squats
2 cleans + 4 front squats
3 cleans + 3 front squats
4 cleans + 2 front squats
5 cleans + 1 front squat
6 cleans
*load @ 67.5% or + 5lbs from (6-2 16)
*2:00 rest between rounds
20160607_064221

Jun
12

6 12 16

The 5 Worst Things to Drink Before a Workout

wod:
to be posted on white board, here is whats on deck:
run: 400’s – 200’s
metabolic conditioning: double unders – sit ups – toe to bars
strength/power: power clean & push jerks
*reps, load, time domains, modifications and scaling will be detailed at time of wod

20160606_175432

Jun
11

6 11 16

Jun
9

6 10 16

20160607_193932

Anyone interested in a wod involving six wheel barrows, a load of bricks and a clock?

Schedule Update: 4:30 pm class added to todays schedule

Elliptical Syndrome Cripples Fran, Helen by Mike Warkentin:cf

6 rounds of:
6 snatches @ 62.5%

1 round for time of:
50 power snatches @ 115lbs/85lbs
50 bar muscle ups
50 burpee over the bar @ synchronized
100 feet handstand walk
*partner wod, partition power snatch and burps as needed
*12:00 time cap

at 15:00 repeat or do details on white board

 

Jun
8

6 9 16

Obesity increases in U.S women, study finds

as many rounds as possible every 1:00 on the 1:00 in 15:00:
25 meter sled push @ 140lbs – 80lbs

1 round for time of:
10 power cleans and jerks @ 65% – 70%
8 power cleans and jerks @ 70% – 75%
6 power cleans and jerks @ 75% – 80%
4 power cleans and jerks @ 80% – 85%
2 power cleans and jerks @ 85% – 90%

3 rounds of:
150 meter run
30 push ups

3 rounds of:
15 thrusters @ 115lbs/85lbs
2 legless rope climbs
*3:00 rest between rounds
20160603_183117(1)_resized

Jun
7

6 8 16

Healthy Eating Is the Core to All Aspects of Healthy Living

 

active recovery/open gym/make up wod:

2 rounds of:
400 meter jog or row
2:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20160603_183227_resized

Jun
7

6 7 16

The Truth About Carb Cycling for Weight Loss:hf

2 rounds of:
600 meter run
25 power snatches for time @ 115lbs/85lbs or 50% – 60%
25 ghd sit ups
1 deadlift hold for time of power snatches @ 275lbs/185lbs
50 foot handstand walk
*3:00 rest between rounds

3 rounds of:
1 squat clean + 2 front squats 
4 rounds of:
2 squat cleans + 1 front squat
3 rounds of:
3 squat cleans
*add 5lbs from last lift on (6 – 2 – 16) or increase load as you go

2 rounds of:
600 meter run
25 power snatches for time @ 115lbs/85lbs or 50% – 60%
25 toe to bars
50 foot handstand walk
*3:00 rest between rounds
*15:00 time cap

or and perform

2 – 4 rounds of:
50 double unders
10 tire flips

20160603_182100_resized

Jun
5

6 6 16

The Most Common Excuses People Use to Avoid Getting Fit

5 – 7 rounds of:
3 – 5 overhead squats @ 60% – 67.5%
*1:45 rest between rounds

2 rounds of:
20 – 30 calories row
*1:00 rest
run the same distance in meters rowed
*3:00 rest

3 rounds of:
25 meter sprint
*rest 1:1

3 rounds of:
100 meter run
*rest the time it takes to walk back to the starting position

1 round of:
200 meter run
*rest the time it takes to walk back to the starting position
400 meter run

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